Best Foods for Children’s Bone Strength – Best pediatrician in Ahmedabad

 

As children grow, parents must ensure they receive adequate nutrition for strong bones and overall health. In today’s environment, with the easy availability of junk food and easily accessible unhealthy options, children often prefer these choices. Therefore, as a parent or guardian, it’s essential to ensure your children receive the necessary nutrients for their growth. This article, with insights from the best pediatrician in Ahmedabad, will delve into one key aspect of development: How to foster strong bones in children. Let’s explore this in detail.

Importance of strong bones for kids:

Taking care of our bones is crucial, especially for children who may overlook their bone health amidst busy days and activities. While children’s bones may seem sturdy, it’s important to prevent fractures by providing proper care. Weak bones can lead to issues like brittle bones or slow-healing fractures, which can impact a child’s well-being. It’s best to start nurturing their bone health from a young age. During their formative years, building strong bones sets a solid foundation for lifelong strength. By the time they reach 20, their bone development is complete. Therefore, ensuring they receive adequate nutrition during this period is vital to prevent potential problems later in life.

Tips to build strong bones for kids:

Children are quick learners, often imitating the habits of the adults around them. This imitation emphasises the importance of parents’ efforts in encouraging healthy lifestyles. One of the most effective tips, according to the top pediatrician in Ahmedabad, for building strong bones in kids is to lead by example and embody a healthy lifestyle yourself. Incorporating bone-strengthening foods into your family’s diet is a great way to promote overall health. When planning nutritious meals for your child, ensure they contain plenty of the following key nutrients:

Calcium:

Calcium is a vital nutrient for strengthening your child’s bones. It plays a crucial role in building and maintaining bone mass, making bones stronger with increased consumption. As per a child specialist in Ahmedabad, the amount of calcium required by the body varies with age. Children aged 4-8 years need about 1000 mg of calcium per day, while those aged 9-18 years require 1300 mg daily. Dairy products like milk, cheese, and yogurt are excellent sources of calcium. Additionally, green leafy vegetables, soya drinks, bread, beans, lentils, almonds, and fish are also rich in calcium.

How to add calcium to your kid’s diet?

Encouraging your child to consume calcium-rich foods can be challenging, especially with picky eaters. You can make it more interesting by pairing calcium-rich foods with their favourites. For example, serve cookies with a glass of milk, incorporate cheese into dishes like pizza and pasta, or opt for flavorful varieties of yogurt.

Vitamin D:

It’s not just about consuming calcium-rich foods; the body also needs to absorb the calcium effectively. Vitamin D is crucial for building healthy bones, as it helps in the absorption of calcium. A deficiency in Vitamin D can lead to musculoskeletal issues like rickets in children. According to the top pediatrician in Ahmedabad, Children and teenagers require approximately 600 IU of Vitamin D per day. Sunlight is the best natural source of Vitamin D, so it’s important to ensure your child gets enough sun exposure. This is especially important today, as children often spend more time indoors with tablets and television. Foods rich in Vitamin D that help strengthen bones include salmon, egg yolks, mushrooms, milk, orange juice, cereal, and oatmeal.

How to add vitamin D to your kid’s diet?

To increase Vitamin D intake in your child’s diet, plan outdoor activities to boost sun exposure. You can also occasionally replace soda or milk with orange juice to add variety and Vitamin D.

Magnesium:

Magnesium is a crucial mineral that plays a key role in maintaining bone density, which, in turn, reduces the risk of fractures. According to the best pediatrician in Ahmedabad, magnesium can also help prevent osteoporosis, a common musculoskeletal disorder. For children aged 4-8 years, the recommended daily intake of magnesium is around 130 mg, while for those aged 9-18 years, it increases to 240 mg. Magnesium also helps regulate calcium and Vitamin D levels in the body. You can enhance your child’s bone health by incorporating magnesium-rich foods into their diet, such as almonds, spinach, cashews, soy milk, peanut butter, potatoes, bananas, cooked brown rice, breakfast cereals, and more.

How to add magnesium to your kid’s diet?

Adding magnesium-rich foods to your child’s diet can be simple, as many of these foods make great substitutes for unhealthy snacks.

Vitamin K:

Regular intake of Vitamin K can significantly increase bone density by aiding in the metabolism of calcium and vitamin D in the bones. Vitamin K deficiency can increase the risk of osteoporosis as it plays a crucial role in regulating bone metabolism through the activation of proteins. For children aged 4-8 years, 55 mcg of Vitamin K per day is sufficient, while for those aged 9-18 years, 60 mcg/day is recommended by the best pediatrician in Ahmedabad.

How to add vitamin K to your kid’s diet?

To include Vitamin K into your child’s diet, consider preparing dishes with green leafy vegetables such as spinach, kale, and broccoli. Other good sources of Vitamin K include green beans, kiwi, cheese, and peas.

Other parenting tips for strong bones by top pediatrician in Ahmedabad:

Encourage regular exercise:

Regular physical activity helps improve your child’s bone health by putting pressure on the bones, which in turn strengthens them. Children have a greater potential for physical activity than adults, making it easier for them to build strong bones. Weight-bearing activities like running, walking, jumping, and climbing are excellent choices for children. It’s important to strike a balance between your child’s screen time and physical activity to ensure they maintain optimal bone health.

Limit carbonated drinks:

Many carbonated drinks contain phosphoric acid, which can be harmful to bone health as it interferes with calcium absorption. Replace soda with healthier alternatives like orange juice to promote better bone health for your child.

Encourage healthy lifestyle habits:

As your child grows, they will begin to make their own choices and develop their lifestyle habits. While it’s important to nurture their sense of independence, it’s also crucial to guide them towards healthy choices. This is especially important for teenagers. Habits like smoking, excessive alcohol consumption, and leading a sedentary lifestyle can negatively impact bone health. Educate your child about the importance of these choices and encourage them to make healthy decisions for their overall well-being.

Wrapping Up:

In conclusion, building strong bones in children requires a holistic approach that includes a nutritious diet, regular exercise, and healthy lifestyle habits. Nutrients like calcium, Vitamin D, magnesium, and Vitamin K play key roles in bone health, while activities like running, walking, and climbing help strengthen bones. Limiting carbonated drinks and teaching children about healthy lifestyle choices are also crucial. According to the child specialist in Ahmedabad, by incorporating these strategies into their daily lives, parents can help ensure that their children develop and maintain strong, healthy bones for years to come.